Frequently Asked Questions
Transitioning to a plant-heavy diet brings up a lot of questions. We have compiled answers to the most common queries we receive from our readers, reviewed by our consulting registered dietitian.
Do I need to take supplements on a plant-based diet?
The one non-negotiable supplement for anyone eating a fully vegan diet is Vitamin B12, as it is primarily found in animal products (it is actually produced by bacteria in the soil). Depending on your sun exposure, a Vitamin D3 supplement is also highly recommended. Omega-3s can be obtained from flaxseeds and walnuts, but an algae-based DHA/EPA supplement is a good insurance policy.
How do I get enough calcium without dairy?
Dairy is far from the only source of calcium! Leafy greens (like kale, bok choy, and collard greens) are incredibly calcium-rich and often have a higher absorption rate than cow's milk. Other excellent sources include calcium-set tofu, fortified plant milks (like almond or oat milk), chia seeds, almonds, and white beans.
Are soy products like tofu and tempeh safe to eat?
Yes. The myth that soy causes hormonal imbalances stems from a misunderstanding of phytoestrogens. Extensive clinical studies have shown that consuming whole soy foods (like edamame, tofu, and tempeh) does not adversely affect human hormone levels and may actually reduce the risk of certain cancers. We recommend choosing organic or non-GMO soy products when possible.
My kids are picky eaters. Will they eat these recipes?
Absolutely. We have a dedicated category for kid-friendly meals. The trick is transitioning gradually. Start by substituting one familiar meal a week, like replacing beef tacos with our walnut-black bean tacos, or blending hidden veggies into a rich tomato pasta sauce. Do not force it; make healthy eating a fun, colorful exploration rather than a punishment.